Workout for the week of September 27

Active warm-up
High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I
4 x’s 15 yards forward, 5 yards backwards: walk backs.
Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU
2 x’s each leg 25 yds: walk backs.  Run up then go.
Double leg bounding:
2 x’s 5 leaps w full stop: same thing as what follows except you come
to a full stop after each bound, reset your shit, and bound again
2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU
Lateral bound & stick (http://www.youtube.com/watch?v=3_5yAotpl7I)
2 x 12
1,2 Stick (http://www.youtube.com/watch?v=jDJG8rQQ8No)
2 x 12
Tennis ball drill
4 times through
5-10-10 Shuttle chases in groups of 4-5 

Workout for the week of September 20

Active warmup and stretching

8x(sprint 50/jog 50): warm-up and gradually getting up to top speed; 5 minutes rest

12x20 w/20 seconds in between; 2 minutes rest

10x40 w/30 seconds; 3 minutes rest

8x60 w/45 seconds; 4 minutes rest

5x80 w/60 seconds; 4 minutes rest

3x100 w/ 60 seconds rest

Cool down and stretch

Workout for the week of September 13

Cleats on grass:

Active warm up

High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I

4 x’s 15 yards forward, 5 yards backwards: walk backs.

Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU

2 x’s each leg 25 yds: walk backs. Run up then go.

Double leg bounding:

2 x’s 5 leaps w full stop: same thing as what follows except you come to a full stop after each bound, reset your shit, and bound again

2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU

15 yard sprints (run through cone at full speed)

2 starting lying on your chest in a pushup position(work on staying low early and straightening up slowly so that you are fully upright when you hit the cone)

2 from hands and knees

2 regular starts (switch feet)

2 walk up, jump squat into sprint

2 back pedal and have some one say "go" when you get near the first cone into a sprint

15 yard sprint and stop (get to full speed, come to full stop right after cone (or have someone yell "stop"; chop your feet, drop your butt, force the stop)

2 from chest

2 regular starts

5, 10, 10 shuttles (cone, 10 yards, cone; start in the middle)

2 from chest facing east then west

2 from chest facing north then south

2 regular starts facing north then south

2 regular starts facing east then west

Shuttle chases

Groups of 4. One person is "it". That person faces a teammate in shuttle starting position (middle of the cones). Teammate walks up, jumps straight up, and chooses direction to do shuttle in. “It” person has to go same way and try to win the shuttle. “It” person does not jump. “It” person goes against all 3 teammates then after short break, new person becomes “it”.

Workout for the week of September 6

8 x 25yd jog (50%), 25yd run (80%), 25yd sprint (100%), 25yd walk

3 min rest

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

6 min rest

4 square cone touch: 15 yd x 15 yd box; on 2 of the corners there is a 7 yd x 7 yd box (we did this at one of the early tryouts)

3 sets of 2 reps

1:30 min between reps: 4 min between sets

4 min rest

Suicides:

2 x's

0, 10, 0, 20, 0, 30, 0

2 min between reps

3 min rest

2 x's

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

2 min between reps

2 x's

0, 10, 0, 20, 0, 30, 0

30 secs

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

3 min between reps

cool down

Workout for the week of August 30

Warm Up:

2 laps jog the curves, accelerate up to 100% on the straights

Track
200, 60 secs rest, 200, 60 secs

jog 50, sprint 50 for 400m
5 min rest
200, 60 secs, 200, 60 secs
jog 50, sprint 50 for 400m
8 min rest

Cleats

d points:
2 sets of 2 reps - 30 (yd sprint) in, 10 out, 10 in, 10 seconds fast feet, 30 out, 10 sec rest, 30 in, 10 out, 10 in, 10 secs fast feet, 30 out
cone set up will be: cone, 20 yards, cone, 10 yards, cone
1 min between reps, 5 min between sets

o points:
2 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out
cone set up will be: cone, 5 yards, cone, 5 yards, cone, five yards, cone, 15 yards, cone

1 min between reps, 5 min between sets

Cool down and stretch

Workout for the week of August 23

Short week...good workout. Don't forget the 13 40's you owe the team for pulls out of bounds.

Kolt box drill - 4 sets

(4 cones in a 7 x 7 yard box. for 30 seconds, shuffle from 1st to second cone, sprint from 2nd to 3rd, karaoke from 3rd to 4th, back pedal from 4th to 1st repeat, 1:30 between reps or 1:3 work-to-rest ratio)

4 x 0, 15, 0, 25, 0, 40, jog 40, 40; 2 min between reps

5 min

4 x 0, 15, 0, 25, 0, 40, jog 40, 40; 2 min between reps

(Again, 1:3 work to rest ratio)

3 (one in each direction counts as one rep) x tennis ball drill (putting the balls on the cones)
3 min. rest
3 x 6 cone drill (shuffle, quick feet, karaoke)
4 min. rest
5 suicides (0, 5, 0, 10, 0)
4 min. rest
5 sets of 5 25 yard sprints
3 min. between sets

Track workout for the week of August 17

2 laps of jog 100, stride 100; 3 minutes

4 x tennis ball drill (2 each direction), 3 min

1 x 4 reps of 100 m: 60 secs rest between reps; 5 min
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets
(or just walk back and start again); 3 min
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set; 5 mi
1 x 4 reps of 100 m: 60 secs rest between reps